CrossFit Martha's Vineyard

WOD:
Option 1:
1 mile Run
21 Clean & Jerks (155/105)
800m Run
21 Clean & Jerks 
1 mile Run

Option 2:
25 min AMRAP
50 Hang Power Cleans (45/35)
20/15 Calorie Bike
50 Shoulder2Overhead
20/15 Calorie Bike
50 Back Squats 

WOD:
Option 1:
Open Workout 20.5
Partition as needed
40 Muscle-Ups (burpee pull-ups)
80 Calorie Row
120 Wallballs

*20 min cap*

Option 2:
10 Rounds
5 Jump Squats
10 Plank K2E's
5/7 Calorie Bike
10 Alternating Single DB Curl & Press

WOD:
Option 1:
"The Dual Duel"
Teams of 3
30 min AMRAP
8 DB Hang Snatch
3 Shuttle Runs
8 Burpee Box Jump Overs
3 Shuttle Runs

*1 partner at a time*

Option 2:
EMOM x 30
GOAT

WOD:
Option 1:
"Head over Heels"
5 min AMRAP
Toes2Bar
emom 9 Deadlifts (185/135)
--rest 2 mins--
5 min AMRAP
Handstand Push-Ups
emom 9 Deadlifts 

mods: candlestick lifts, sit-ups, Knees2Elbows
DB Deadlift, Good Mornings, Push-ups, DB Push Press

Option 2:
20 min AMRAP
30 Banded Good Mornings
30 Banded Skaters 
30 Half Swings
30 Hollow Hold Flutter Kicks

WOD:

"Walk the Line"

Option 1 & 2:

5 Rounds
9 Chest2Bar Pull-Ups
30' DB Walking Lunge 
60 Double-Unders
30' DB Walking Lunge 

Mods:
10 Alternating Reverse Lunges 
12 Ring Rows
45 Banded Jacks 
90 Single Unders

“If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.” -MLK

Regular Schedule today

WOD:
Option 1:
A. Hang Power Snatch x 1

B. "Comptrain Standard"
5 min AMRAP
10 Thrusters (95/65)
10 Bar Facing Burpees
10 Power Cleans
10 Bar Facing Burpees
10 Hang Power Snatches
10 Bar Facing Burpees

Option 2:
25 min AMRAP
25 DB Bench Press (35's/25's)
25 Floor2Bar Touches
25 Sit-Ups
25/20 Calorie Row

WOD:
Option 1:
"Double or Nothing"
30 Power Snatches (135/95)
200 Double-Unders
1 mile Run

Option 2:
20 min AMRAP
20 DB Snatches
15 MB Knee-Ups
10 Shuttle Runs

WOD:
Option 1:
Open Workout 19.5 

33 - 27 - 21 - 15 - 9 
Thrusters (95/65)
Chest2Bar Pull-Ups

*20 min cap*

Option 2:
20 min AMRAP
20 Ring Rows
20 MB Bear Hug Squats 
20 BW Twists (L/R=1)
20/15 Calorie Machine 

WOD:
Option 1:
"Best out of Three"
5 min AMRAP x 3 Rounds
3 Box Jumps (30/24)
6 DB Snatches (50/35)
9 Hand Release Push-Ups
--rest 2 mins btw rounds--

Option 2:
25 min EMOM
GOAT

WOD:
Option 1:
"Lost in Sauce"
3 min AMRAP
400m Row
21 Overhead Squats (115/85, 95/65)
Max HSPUs (DB Push Press 50/35, 35/25)
--rest 3 mins--
3 min AMRAP
400m Row
18 Overhead Squats
Max HSPUs
--rest 3 mins--
3 min AMRAP
400m Row
15 Overhead Squats
Max HSPUs
--rest 3mins--
3 min AMRAP
400m Row
12 Overhead Squats
Max HSPUs

Option 2:
5 Rounds
20 Air Squats 
15 OH Plate Sit-Ups (25/15)
10 DBL DB SH2OH (35/25)
10 Single DB Curls
20 Bridges (3 sec hold at top)
15 Plate V-Ups
10 DBL DB SH2OH
10 Single DB Tricep Extension